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Some people come to see me because they’ve had a significant (single event) trauma – be it a car accident, a fall, a sporting injury, etc. However, a significant percentage of my patients seek treatment, not because of a major trauma, but because of a gradual onset, “repetitive strain” type of injury.
By “repetitive strain” I am referring to physical tasks performed often over the course of a day, and postures that are sustained for substantial lengths of time that, ultimately, place stress on the musculoskeletal system, gradually leading to strain, pain, and injury. Common pain sites include the upper and mid- back, neck and head (headaches), shoulder pain, and wrist pain (carpal tunnel syndrome).
A few common examples of activities that can lead to repetitive strain include:
- excessive video game playing
- holding a telephone between one’s shoulder and neck
- prolonged length of time looking down (such as while reading or knitting)
In the workplace, the single greatest contributor to repetitive strain injuries is due to the computer. In fact, as we have become more reliant on computers and workplace technology over the past two decades, repetitive strain injuries have skyrocketed. No coincidence. Simply put, the human body was never designed to be sitting at a computer for 8+ hours a day. We’re designed to be active, mobile and physical – not to hold a position for hours at a time. And so it is no wonder that there is a physical toll to be paid for the poor postures adapted in front of the computer.
No, I’m not suggesting you abandon your desk jobs - sorry. I am, however, suggesting a few simple changes to your office set-up that could make your job safer and more efficient.
Keyboard Position: Your upper arms should be able to hang relaxed at your side during computer use. Your elbow joints are at, approximately, 90 degrees. Your hands are in a “neutral” position when using the keyboard or mouse. (In this case, a “neutral” position is such that the hands are in line with the forearms, as opposed to flexed or extended at the wrist.)
Monitor Position: Position it directly in front of you, with the upper half of the screen at eye height. Make sure the screen is approximately 15 inches to 29 inches in front of you. Of course make sure that you are wearing proper corrective eyewear (if needed) to avoid leaning in and straining forward.
Chair: Sit upright and all the way to the back. Place a support cushion or roll against the arch of your low back for lumbar spinal support. Make sure that your chair is adjustable so that you can adjust the height of the seat. The height of the seat should be such that your knees are bent at approximately a 100 degree angle when your feet are flat on the floor. (Stand in front of your chair and adjust the height so that the highest point of the seat is just below your kneecap). If you are shorter, consider purchasing a foot stool to allow for proper knee angle, yet still allowing your feet to rest on a flat surface. Further, adjust the backrest forwards and backwards as well as up and down until it fits the hollow in your lower back.
Telephone: Make sure to use your hand to support the telephone against your ear and alternate sides regularly. Do not cradle the phone between your ear and your shoulder. If you are on your phone a lot, consider using a headset or speaker to reduce strain on your neck and arms.
Document Holders: Get yourself one or two adjustable document holders so that you can look at documents in a more upright position (and closer to eye level) as opposed to viewing documents lying flat on the desk which requires you to hold a physically taxing flexed neck posture.
Task Design: Take a 5 minute break every hour! Get up, stretch, walk! (We’ll discuss some easy, practical office exercises in the near future) Bottom line – no matter how good your workplace set-up is, for better health, you must change position, and move around frequently.
Overall, if implemented, I believe these small workplace modifications could drastically reduce your chances of acquiring future repetitive strain injuries. For those who may suggest that it is not practical for them to modify their work station (I have heard this argument before), I would argue that it is far less practical and far less productive to do your job while in pain.
If you have any questions about this post, feel free to contact me at kawarthatherapeutic@gmail.com or visit us at www.kawarthatherapeutic.com.
In good health,
Dr. Michael Carney
B.Sc. (Hons), D.C., D.Ac., C.S.C.S
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